Thursday, September 18, 2014

Lift

500m row in 1:45
10min foam rolling
10min stretching

3x3 muscle-ups

Snatch: 3 at 95, 115, 125; 2 at 135, 140; 2x1 at 145lb
Hang clean: 3 at 145, 155lb
Split jerk: 2 at 165, 175, 185; 1 at 195, 205lb

Wednesday, September 17, 2014

Truck Workout

Warmup, throw

5x(100yd, throw 1:00, 5 bird-dogs per leg, rest 2:00)+100yd
Times: 0:12.7, 0:12.1, 0:12.2, 0:12.2, 0:12.2, 0:12.1

4x(40yd, 10 dips, 20 crunches, 1:00 rest)+40yd
Times: 0:05.8, 0:05.7, 0:05.6, 0:05.5, 0:05.6

6x(6x25yd, 1:30 rest)
Times: 0:29.4, 0:27.8, 0:28.0, 0:28.5, 0:28.7, 0:28.6

Tuesday, September 16, 2014

Mini

90min of mini with Truck teammates and a couple other dudes.

Monday, September 15, 2014

Mobility, Bench

Woke up with a crick in my neck this morning and it never went away, so I scrapped the plan for the day and did at least an hour of foam rolling and laxball work. Also:

3x10 single leg Romanian deadlift per leg 20kg
Bench press: 5 at 95, 125; 3 at 145, 155, 160; 5x3 at 165; 3 at 155; 5 at 135lb

Sunday, September 14, 2014

Friday, September 12, 2014

Lift

Hang snatch: 5 at 75; 3 at 115; 2 at 125, 130, 135, 140, 145lb
Split jerk: 2 at 145, 165, 185, 185, 195lb

That's a hang snatch PR...for a double.

Thursday, September 11, 2014

Lift

Hang clean: 5 at 115; 3 at 135, 155; 4x2 at 165; 3 at 165lb
Single leg box jumps: 5x2 per leg at 28"
Front squat: 3 at 135; 2 at 155; 4x2 at 165; 3 at 165lb
Pullups: 2 at +20, +35, +40, +45, +50, +55, +60lb

AMRAP 8:00 of:
4 handstand pushups, 1 abmat
4 kettlebell snatch 20kg per arm
8 overhead kettlebell walking lunge 20kg per arm
Completed 5 rounds, 2 handstand pushups